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Abdominal Exercises

Bent Knee Sit Up / Hanging Leg Raise
Side Bends / Seated Leg Pull In

Back Muscle Exercises

Back Muscle - Latissimus Dorsi
Barbell Shrugs / Dumbbell Shrugs
Bent Over Barbell Row Exercise
Deadlift Execise / Hyper Extensions
Lat Pulldowns / Behind Neck
Seated Cable Rows / T-Bar Rows
Wide Grip Chin Up Exercise

Bicep Exercises

Arm Muscle Anatomy
Arm Muscle Pain & Injury
Barbell Curls
Bicep Exercise With Barbells
Bicep Exercise With Dumbbells
Cable Curl Exercise
Dumbbell Curl Exercise
Dumbbell Curls- Seated
Preacher Curls

Chest Exercises

Barbell Bench Press
Cable Crossovers - High / Low
Chest Muscle, Pectoral Muscle
Chest Workout & Chest Exercises
» Bench Press Exercise
» Dumbbell Bench Press
» Incline Bench, Decline Bench
» Dips, Dumbbell Flyes, Crossover
Dumbbell Flies
Hammer Strength Machine Presses
Incline Bench Press
Machine Presses - Flat Bench
Pushup Exercise

Forearm Exercises

Barbell Wrist Curl
Forearm Exercise & Workout
Reverse Wrist Curls

Leg Muscle Exercises

Leg Muscle Anatomy
Leg Muscle Exercise - Squats
Leg Muscle Pain & Cramp
Leg Press Exercise
Squats Exercise
Standing Calf Raises
Stiff Leg Deadlift

Shoulder Exercises

Front Dumbbell Raise / Side Laterals
Military Press Exercises
Read Deltoid Exercises
Seated Dumbbell Press
Shoulder Muscle Anatomy
Shoulder Injury & Pain
Shoulder Exercise - Presses
Shoulder Exericse - Raises
Upright Row - Barbell

Triceps Exercises

Close Grip Bench Press
Lying Triceps Extension
Tricep Exercise & Workout
Tricep Rope Pulldown
Triceps Pushdown Exercise

Flat Bench Press Exercise

Barbell Bench Press Workout

The flat bench press is a compound exercise that builds size and strength in the chest muscle, front delts, and triceps. This is a staple exercise for building chest strength, size, and thickness.

flat bench press barbell bench press

Flat Bench Press Technique & Execution

  • Lie on a flat bench, with your feet spread a bit wider than shoulder width for balance
  • Your grip should be medium width such that when you lower the bar, your forearms should be perpendicular to the floor
  • Use a closed grip, not an open grip. While many like to use an open grip for whatever reasons, there's no benefit of using it over a closed grip.
  • Lift up the bar from the rack and hold it at arm's length above you
  • Lower the bar in a controlled motion until it touches your lower pecs
  • Press the bar up until at arm's length again

Flat Bench Dumbbell Press Exercise

This exercise develops the mass and strength of the pectoral muscles. Using dumbbells allows the chest to work through a greater range of motion, and an extra degree of balance and coordination is required forcing stabilizer muscles to work even harder.

flat dumbbell press   dumbbell bench press

Dumbbell Technique & Execution

  • Lie flat on a bench with feet firmly planted on the floor, buttocks, back, shoulder, and head positioned on the bench
  • If you're doing heavy dumbbell presses, you may need to use your legs to help "kick up" the dumbbells into the starting position - or, have your spotter hand you the dumbbells
  • Keep your shoulder blades pinched together - this creates the most stable pushing environment
  • Start the movement with the dumbbells at about shoulder level and palms facing foward
  • Push the weigths up and then lower the dumbbells as low as you can and feel the complete stretch in the pec muscles